Ingredient Analysis: Anti-Inflammatory Benefits

Chicken Thighs (1 lb., bone-in, skin-on): Bone-in, skin-on chicken thighs provide high-quality protein and collagen, supporting muscle repair and joint health. Cooking the chicken with the skin on adds richness and flavor to the broth.

Pro Tip: Use organic or pasture-raised chicken for the best quality.

Salt and Optional Black Pepper (1 tsp. salt, 1/4 tsp. black pepper): Salt enhances flavor and provides essential trace minerals. Black pepper contains piperine, which may support nutrient absorption but can be omitted for strict AIP adherence.

Extra-Virgin Olive Oil (1 tbsp.): Olive oil is rich in monounsaturated fats and polyphenols, which reduce inflammation and support heart health.

Pro Tip: Use high-quality extra virgin olive oil for optimal flavor and health benefits.

Red Onion (1 medium, chopped): Onions are rich in quercetin, a powerful antioxidant that reduces inflammation and supports immunity.

Pro Tip: Sauté onions until golden for enhanced sweetness.

Shiitake Mushrooms (4 oz., finely chopped): Shiitake mushrooms are loaded with beta-glucans and other compounds that boost immunity and reduce inflammation.

Pro Tip: Chop mushrooms finely to distribute their earthy flavor evenly in the stew.

Celery (2 stalks, chopped): Celery is hydrating and contains antioxidants that help combat oxidative stress. It also provides a subtle crunch to the stew.

Garlic (3 cloves, chopped): Garlic’s active compound, allicin, is a natural anti-inflammatory and antimicrobial agent. It also enhances the savory flavor of the stew.

Pro Tip: Let garlic sit for 5-10 minutes after chopping to maximize its health benefits.

Chicken Broth (6 cups, homemade or store-bought AIP): Rich in collagen and minerals, chicken broth supports gut health, joint health, and overall well-being. It serves as the flavorful base of this stew.

Pro Tip: Use homemade broth for a nutrient boost and richer flavor.

Bay Leaves (2 dried): Bay leaves add depth to the stew’s flavor and contain compounds with mild anti-inflammatory properties.

Cauliflower Rice (1 cup): Cauliflower rice is a low-carb, nutrient-rich ingredient that adds texture and fiber without overwhelming the dish.

Pro Tip: Stir in cauliflower rice toward the end of cooking to retain its texture.

Carrots (2 medium, cut into ½” rounds): Carrots are rich in beta-carotene, an antioxidant that reduces inflammation and supports skin health.

Russet Potato (1, peeled and cut into ½” cubes): Potatoes provide energy-boosting complex carbohydrates and are a good source of potassium, which helps regulate fluid balance.

Pro Tip: Dice potatoes evenly for consistent cooking.

Curly Kale (3 cups, packed, torn): Kale is packed with vitamin K, calcium, and antioxidants, supporting bone health and reducing inflammation.

Pro Tip: Remove tough stems and tear leaves into bite-sized pieces for a tender texture.

Fresh Thyme and Rosemary (1 tbsp. each): These herbs contain anti-inflammatory compounds like rosmarinic acid, which support immunity and digestion while enhancing flavor.

Pro Tip: Use fresh herbs for the most vibrant flavor.

Fresh Dill and Lemon Wedges (for serving): Dill adds a bright, fresh flavor and contains antioxidants, while lemon wedges provide a tangy acidity to balance the stew’s richness.